Quick Chicken Chili

Updated:Apr 17,2014


Chicken Chili

Quick Chicken Chili

Description

4 servings

About $2.47 per serving

Cooking spray
1 pound boneless, skinless chicken breasts or tenderloins  or 1 pound ground white meat chicken or turkey
1 medium onion, finely chopped
1 medium bell pepper, chopped (any color)
1 teaspoon or 3 cloves minced garlic
2 cups fat-free, low-sodium chicken broth (or 1 16-oz can)
2 ( 15.5 oz) cans no-salt-added or low-sodium beans, drained and rinsed (mix or match pinto, red, kidney or navy)
1/2 teaspoon pepper
1 teaspoon cumin
1/2 teaspoon chili powder (optional)
1  medium jalapeno, chopped (optional if you like spicy chili)
Chopped fresh cilantro (optional)
1/2 cup low-fat or fat free sour cream (optional)

  1. Remove visible fat from chicken, cut into bite-sized pieces.
  2. Spray large pot with cooking spray. Add chicken, onion, garlic, chili powder (optional) or jalapeno (optional) cooking over medium-heat until chicken is no longer pink (about 7 minutes)
  3. Lightly mash the drained, rinsed beans with a fork.
  4. Add all remaining ingredients to chicken mixture and simmer on high for 10 minutes.
  5. Spoon chili into bowls and top with chopped fresh cilantro and/or dollop of sour cream (optional)

Budget Tip: when buying chicken, tenderloins are often less expensive than breasts – in recipes like this one where you cut the chicken into bit-size pieces the cut makes no difference so pick whatever’s cheaper! Be sure to check for specials or sales.

Per serving:

Calories344
Total Fat 3.0 g
Saturated Fat0.5 g
Trans Fat0.0 g
Polyunsaturated Fat0.5 g
Monounsaturated Fat1.0 g
Cholesterol 73 mg
Sodium 174 mg
Carbohydrates41 g
Fiber10 g
Sugars7 g
Protein39 g

Dietary Exchanges:  2  1/2 starch, 1 vegetable, 4 lean meat


Leftover ingredients?  Use them in these recipes!
Sour Cream/Plain Yogurt
Chicken and Black Bean Tostada with Avocado Cream
Crockpot Pulled Orange Chicken Tacos with Pickled Vegetables
Fish Sticks with Tartar Sauce
Kid-Friendly Chicken Enchiladas with Black Beans and Corn
Apple and Walnut Chicken Salad with Green Salad
Bacon Mushroom Mac and Cheese
Cantaloupe Cucumber Gazpacho
Chicken Pot Pie
Creamy Chicken-Broccoli Casserole with Whole-Wheat Pasta
Crockpot Lean BBQ Beef with Homemade Sauce and Sweet Potato Salad
Mini Meatloaves with Low-Fat Creamed Spinach
One-Pot Tuna Casserole with Green Beans and Almonds
Salmon or Chicken Kabobs with Creamy Tzatziki Sauce
Tandoori Spiced Halibut with Steamed Vegetables
Zippy Southwest Chicken Fajita Salad
Easy Chicken Salad
Quick Chicken Fajitas with Black Beans & Spanish Rice
Tandoori Chicken with Brown Rice
Pan-Fried Pork Chop with Mashed Sweet Potatoes
Salmon Bake with Creamy Cucumber Sauce
Creamy Spinach Feta Dip
Green Bean Casserole
Zucchini Salad
Creamy Ginger Salad Dressing

Cilantro
Allspice-Rubbed Pork Tenderloin with Cinnamon Apples
Asian Marinated Vegetable Salad with Citrus Vinaigrette
Chicken and Black Bean Tostada with Avocado Cream
Chickpea Salad with Tomatoes and Cucumber
Crockpot Pulled Orange Chicken Tacos with Pickled Vegetables
Texas Caviar
Zippy Southwest Chicken Fajita Salad
Mexican Chicken Soup
Pollo Guisado
Pico de Gallo Griled Chicken Salad
Blackened Fish with Strawberry Kiwi Salsa
Black Bean Soup
Black Bean Salad (or Salsa)
Caribbean Pink Beans

Broth/stock
BBQ Pulled Pork Sliders with Homemade Potato Chips
Chicken Gumbo
Chicken Pot Pie
Crock Pot Greek Chicken with Lemon Potatoes
Crockpot Pulled Orange Chicken Tacos with Pickled Vegetables
Sweet Potato Shepherd’s Pie
Mexican Chicken Soup
Asian-Style Noodles with Pork and Vegetables


Recipe copyright © 2014 American Heart Association. This recipe is brought to you by the American Heart Association’s Simple Cooking with Heart ® Program. For more simple, quick and affordable recipes, visit heart.org/simplecooking.


 


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Related Lessons

Trimming Chicken
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Chopping Onion
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Chopping Jalapeño
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